WOD

Saturday 30/04/16

A) Bench Press 5-5-5-5-5

B) 2016 Masters Qualifier Event 3
AMRAP 15 mins:
55 Double Unders
15 Chest to Bar Pull-ups
5 Hang Power Cleans 70/47kg

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Friday 29/04/16

A) Hang Power Snatch 3-3-3-3-3

B) 2016 Masters Qualifier Event 1
21-15-9 reps for time of:
Row (calories)
Thruster 43/30kg

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Thursday 28/04/16

A) 7 rounds for time of:

14 Plate Ground to Overhead 20/15kg

14 Toes to Bar

 

B) 3 rounds for time of:

100 Double Unders

10 Muscle-ups

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Wednesday 27/04/16

A) Back Squat 5-5-5-5-5

B) 4 rounds for time of:
Run 400m
4 Rope Climbs, 15 ft
21 Burpees

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Tuesday 26/04/16

A) Deadlift 3-3-3-3-3-3-3

B) 2015 Masters Qualifier Event 4
21-15-9 reps for time of:
Deadlift 102/70kg
Box Jumps 24/20″
Handstand Push-up

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Saturday 23/04/16

A) Front Rack Lunges 6-6-6-6-6

B) AMRAP 10 min:

10 Pull-ups

10 Wall Balls 9/6kg

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Friday 22/04/16

A) Push Jerk 5-5-5-5-5

B) 4 rounds for time of:

25/20 cal Row

15 Toes to Bar

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Thursday 21/04/16

AMRAP 20 min:

2 Rope Climbs, 15 ft

10 Ring Dips

20 Sit-ups (Advanced do GHD Sit-ups)

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Wednesday 20/04/16

A) Weighted Pull-up 5-5-5-5-5

B) AMRAP 7 min:

2 Front Squats 70/47kg

2 Burpees over Bar

4 Front Squats 70/47kg

4 Burpees over Bar

6 Front Squats 70/47kg

6 Burpees over Bar

…and so on.

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Tuesday 19/04/16

A) Clean & Jerk 1-1-1-1-1-1-1

B) “Grace”

For Time:

30 Clean & Jerks 62/43kg

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Lawson, NSW 2783
Sam 0438 780 673
info@midmountainscrossfit.com